Magnesium is a trace mineral that your body relies on for heart, muscle and kidney function as well as the composition of bones and teeth. Magnesium helps regulate the amount of calcium, vitamin D, zinc, potassium and other important nutrients. Magnesium is even responsible for activating enzymes that helps your body produce energy.
Dosage
It's important to ensure that you receive a proper amount of magnesium, especially if you're taking a magnesium supplement or a multivitamin that contains magnesium. Receiving an improper amount can cause side effects to occur. Males over the age of 10 years old should receive between 270 to 400 mg of magnesium per day. Females who are 10 years of age and older should aim for 280 to 300 mg of magnesium per day.
Deficiency
If you regularly do not get enough magnesium, you can develop a deficiency. A magnesium deficiency is rare but it is possible. A deficiency can cause sleep disorders such as insomnia, irritability, restless leg syndrome or RLS, anxiety, agitation and nausea. Not getting an adequate amount of magnesium can also cause you to experience muscle weakness and muscle spasms, abnormal heartbeat, low blood pressure, hyperventilation and mental confusion. Burt Dubow, OD with "All About Vision" states that certain nutritional deficiencies, such as magnesium, may cause eye twitches, but more scientific proof is needed before any certainty can be assessed.
Side Effects
There are side effects associated with taking magnesium, according to MayoClinic.com. You can experience side effects such as drowsiness, sleepiness, blurred or double vision, fainting, difficulty breathing, slow heartbeat, coma and muscle paralysis. These side effects can occur when you take too much magnesium and are typically the result of an overdose. If you begin to experience any of these side effects, seek prompt medical attention before side effects become worse.
Considerations
It's nearly impossible to overdose on magnesium from diet alone. The possibility of a magnesium overdose increases when you take magnesium supplements. If you're unsure of your magnesium levels, talk to your health care provider and ask your doctor to check them for you. Until your appointment or test results come back, you can include magnesium-rich foods in your diet such as nuts, whole wheat flour, oatmeal, bananas and shredded wheat.
